The Livy Method Podcast - The Tweak This Week - Fall 2024 - Week 11

Episode Date: November 27, 2024

Join Program Manager Kim and Maintenance and Mindfulness Manager Odette as they break down and dig into the tweak we see in week 11 of The Livy Method. This is the live recording from November 27th, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:Normalizing that it's not easy and it takes what it takes to be here at Week 11! Way to go! The value of giving yourself time to integrate what you've learned and be with the changes you've made. Personalizing The Food Plan: The preferred technique to follow in between groups. Personalizing The Plan is not about going off plan or falling into old habits. Follow the Guidelines! There's wiggle room but no loopholes. Into the belly and out of the brain - Listening, learning, and trusting what the body needs. Next level Mindful Eating - What would be the most appealing and nourishing choice for me right now? How making what is good for you easier to choose moment to moment. Wants and Needs - What is your body asking for? Be sure to check out the Maximizing Your Personal Food Plan post in the Group and App! A plan for next steps to continue losing your weight and navigating the holiday season. A Survey is coming! Please give us your feedback! Next week there will be more resources coming to guide you along on your journey, including conversations on Maintenance!To learn more about the Livy Method, or to sign up for our Winter 2025 Program, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams from my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple,

and Amazon Music. 11. First of all, wow. Congratulations. You made it this far. No easy feat with the living method. Even Kim, who's joining me right now, she didn't make it past her first program. Honestly, I don't say that. I don't say that with any disrespect to Kim, but look at her now. Now she's obviously been successful at weight loss. She is still working on her journey in a variety of ways, and she is managing the weight loss program itself. And so not an easy thing to be here week 11 of the program. Life does not make it easy for us, but you're here.

So let's get this party started. Hi, Kim. Hello. Hello. How are you? Good. You know, I love your story because I think it's so relatable. It's approachable and it's so normal.

We need to normalize people having a hard time making it through their first program, second program, or crushing their first one and having a hard time with their second one. We need to normalize that. Yeah. And I think my story actually lends quite well to having me be able to do what I do and do it well, because when I'm in the group and I'm reading the members' comments, everything everyone's sharing, I can relate to it. I've been there and it's, I never want members to get the message that it is easy and that they do that, that it's not going to be work or that they're going to be successful right away and not have any roadblocks or feel motivated all the time. And I think that's, you know, my story kind of epitomizes that I've been on a big roller coaster. So I understand everyone's roller coasters that they're on. So, yeah, I think it's a big part of it. And I

hope that's the biggest takeaway for members from this program is that it, it's not necessarily going to be easy. It's, you know, you, you see all these other diets that advertise these, what is the one that comes up, an ad that pops up for me where you can lose 50 pounds in two weeks or something like that. And I'm like, like, what? Like, that's not real life. This program is real life. It's real life. Okay. Speaking of where are our members at? How are they feeling? I mean, we're week 11. We still have some time left. Are they excited, apprehensive, like disappointed? Like what, how are they feeling? All of it, all of it, Gina, they're feeling all of it. You know, it's this one is this one, this program is special in that the time between the groups that is coming up is not just, you know,

a break between groups or a gap between groups. It is the holiday season. And, you know, regardless of what you celebrate there are so many celebrations through the end of November all the way to the end of December so that part of it definitely has members nervous a lot of members nervous but I'm seeing some excitement in the group too about that you know comments that I was reading this morning and yesterday when I've been going through the group of like, I think I've got this. I think I'm excited to see what I've learned and how I've changed over the past 11 weeks and how that takes me through that gap between groups and sets me up for success in the next program. I love that. As you know, that builds on the conversation that I had with Dr. Lincoln,

Dr. Beverly and Dr. Dina yesterday. If you have not watched or listened, I highly suggest you do. It was really about next steps and a lot of the feelings that we have, setting yourself up for success and all of that. And as you know, we have been known to run a Bridging the Gap group and we are not doing that this winter. It was a free group and our team had extra time, I guess, I don't know, or instead of the kindness of our hearts, we really wanted people to be successful. So we're

like, let's create a space for them to do that. We're not doing that this time because our team has been working their asses off. Everybody needs a bit of a break. But, but I am not concerned and never have I been concerned about our members' ability to bridge the gap on their own in between groups. Now you can sync up with some friends and whatnot and keep yourselves motivated. But I always, when I offered those groups, would wonder, am I doing a disservice? Because previously when I didn't offer this support in between groups, people would be really amazed at themselves at what they were able to accomplish on their own. Oh my gosh, I did that. Or I did really well. Or, or even if they didn't, there was a lot to learn that would then feed into everything they need to learn and work through

to be able to maintain and sustain their weight when they lose their weight. And I think that was a huge value. And Dr. Dina really solidified that mindset for me when she was like, maybe you just need time to be. Maybe you need time to just be like you've made all of this change and sustain. So everything that you're going through, everything you're experiencing, all your thoughts and your feelings and how you are showing up for yourself and how you are not showing up for yourself is an opportunity to learn and to get to a place where you are going to be able to maintain and sustain your weight. So, so I'm not concerned about anybody though. I do know people are concerned. You're going to be just fine, but we do want to make sure people feel confident in next step. So where do we go from here today? And I think one thing I just want to add to that is I think in a sense, having that break for some people, that's going to be a relief because it's going to be one less thing during a busy season that they feel that they have to do one less place they have to check into. So I think for some people, not having the pressure of adding one more thing on their plate is actually going to be helpful. And I was thinking about that after the live yesterday

morning with the guest experts and that sort of sitting back. And if we're running another group and we go group group back to back, nobody's actually got that pause to sit back and assess because they're really just treating that bridging the gap or the fall into the holidays group like another program. So we're giving them that opportunity to pause. So you're welcome. You're welcome. And this is where personalized the plan comes in. So hands down, 100%, my preferred method in between groups, whether it's four weeks or

two weeks or seven weeks that we have in the summer is personalizing the plan because all the little things that you are doing every day are going to add up and make a big difference regardless of what your intention is to go, you know, go hard to go home, keep it going, whatever. So personalizing the plan is the preferred technique in between groups. So I would prefer if you personalize the plan, you just kept this going in between groups. Obviously, there's flexibility. It's not about being perfect. You're going to want to have some stuffing. You're going to want to have some treats. You're going to want to do all of that. Just like when you're following the program,

you don't blow off your whole day or weekend or week because of a few bites of bits, right? You can implement back on track if you need. Now, also, if you feel like you don't have the capacity like what Kim says, this is one more thing to focus on. You've got a lot of other things. You could just work the basics too. Now, the basics, the basic food plan has always been effective. It's just that the tweaks each week are designed to kind of keep things moving and grooving and to, you know, to get a little deeper, level up a little more. But maybe your plan over the holidays is not to dive deeper and level up more.

It's just to kind of just do the best I can. And that's okay. That was something I've learned capacity when the pandemic happened. So moving forward, and this is why I really, this is why I keep talking about, you want to be confident in this personalizing the plan. You want to keep personalizing the plan until you do a reset with the program in January, ideally. Now, if you feel like you don't have the capacity for that, you want to personalize the plan to the end of the program. And then you can just sort of fall back and work the basic food plan if you feel like that's more manageable for you. Yes. Yeah. And the personalizing the plan, I think now that,

you know, while we're on the topic of that, this week, people have been getting more comfortable with that. I'm actually really liking what I'm seeing as far as the comments in the group from people. We've got some of the questions, just clarifying a few things that of course, you know, make sure you're reviewing the information on it. Make sure you are asking those questions in the group, because if you are unsure about anything, we want to make sure that you're super confident. But with that personalizing the plan, I feel like they're getting to a place, members are getting to a place where they're really confident with it. And while, you know, we saw that last week, all of the comments about back on track,

I'm excited to have this or whatever this now with the personalizing the plan, they're realizing like, oh, maybe I don't need back on track because I have flexibility in this. But I think, you know, the important part of it is that it isn't, it's not an opportunity to fall back on your old habits. And it's not an opportunity to fall back on maybe old diets, either. Like you don't want to start we saw I saw a question in the group, somebody saying, you know, is there still that two hour rule for breakfast and personalizing the plan? Do I need to eat breakfast and fruit snack, or can I start eating later in the day? And I was like, oh, is this somebody trying to combine now

what we're doing with intermittent fasting or something like that? This is absolutely not an end to the program. This is part of the program and this is a tweak. So you very much want to take it seriously and still consider everything that we've learned along the way. I'm always reading journals and science and keeping up with latest research and all of that. Like this is my life's work. And no disrespect, but chances are you're not going to come up with something that's going to work a lot better or that you haven't done before. And it's really easy to want to fall back into, oh, well, I've done this. Maybe I can speed it up by doing that or this works better for me. And so, well, you're going to have to make changes in the way you are living in order

to make changes in the way that you are living at the end of the day. So this is where sometimes though people go looking for those loopholes. I'm not saying that's what this person did at all. I didn't read the comments. So I'm taking it out of context. Yeah. Yeah. I'm taking it out of context.

But this is where if your perception is that you get to do your own thing and create your own stuff, it's not that. This is very specific, checking in at every single meal and snack time, still following the guidelines. I saw someone say, well, can I just have breakfast for morning snack now? Well, you can have protein now with your fruit or do something like that, but you just don't want to be switching breakfast. You don't want to be making any major changes like that throughout the day. So breakfast is always within two and a half hours of waking. So that's ideally when you want to have it. And then ideally, if you choose not to have breakfast, you want something like fruits that replenishes your glycogen stores quite quickly. You can't forget the basics as to the rhyme and reason behind the

basic food plan. Now, can you now add a protein and fat to that fruit? Yeah, absolutely you can. You can do like yogurt with some fruit in it. The same thing with the vegetables, raw vegetables, still always a great idea after a bigger lunch meal. It stimulates your digestive system. Nuts and seeds are always still a great idea at that time of day because that is when your body's wired to take a dip in energy and the protein and fat feeds into your satiety hormones and makes you more satisfied. But there's some wiggle room there. There's some wiggle room because your hunger levels are going to change day to day. You might not be as active. You might not be as hungry, but you are still very much following all of the guidelines. Hi, Kimberly.

Hello. Finally catching a slap. So still very much following all the guidelines. Nothing is changing there. If you are still looking to lose weight, and then otherwise, if you want to take a more relaxed approach over the holidays, for example,

maybe you want to sleep in more or whatever, then yeah, maybe you're not being as proactive and doing all of the things, but some of the things will help you maintain. And then you'll want to do a reset again in January. Yeah. It does make sense. Yeah. And I think the big part of it is that that personalizing the plan is, is not meant to be a loophole or an excuse to do other things. What it's meant to be is just taking everything that you've learned and applying it to your specific needs. So you want to be even more in tune to those steps of mindful eating. You want to be more in tune when you're asking that question. What do I feel like before you, you know, eating before you eat,

you want to be in tune. And we had a couple interesting questions about that. As far as you know, how do I know if I am just choosing to eat protein, because I love protein over vegetables, or because that's what my body needs. And I think that's that that whole thing where you know, you talk about getting into your belly when you're asking the questions and stuff like that. You can feel like how it's going to feel when you take it in. You're going to start to be able to assess that. I don't know that you really dig really deep into that until you personalize the plan in this program. Because up until now, you're making something a star. You're making sure you have all these components. You're not given the opportunity to dig into your needs what we give you is the

opportunity to learn how your body responds to those how your body reacts how you feel after you eat those things along the way up until now and now you're getting the choice to think okay what do I actually need in the moment? And you're not necessarily going to feel that on day one of personalizing the plan. This is dipping your toe in the water or starting to understand or to train yourself to be so in tune with when to eat, what to eat, how much to eat. So for example, and if this is, I mean, obviously some people do not have the luxury of just going upstairs to their kitchen and figuring out what they want for lunch. They have to pre-pack that type of thing. But you know, when you want a. When you're craving steak, you go and you buy a

steak. It's one of those cravings that chicken ain't going to do it. Fish ain't going to do it. Nothing's going to do it. You're going to have that steak. Just like there are days when you just want a clean salad. I don't know why I use the word clean, but like a fresh salad, or, you know, when you want fruit, right. As opposed to like a hamburger or like something like that. So you, you, you have this ability in you. It's the same thing that the same thing that you are using to know when you, when, if I take one more bite, I'm, it's going to be too much for me. The same thing that when you look at your plate, when you're in that buffet line, all of our American friends, you're going to be enjoying Thanksgiving tomorrow, that you know that is too much food. You just know that is way too much

food. You will also know what is most appealing to you in the moment. And so how this came about is that I have dabbled in a lot of diets over the years when it comes to helping my clients and the eat right for your blood type diet. So I found that to be really interesting. But what I would do is I would take clients shopping and I'd be like, of the fruit that you see in front of you, what is most appealing? Like, take your time and be like, OK, is it like is it mangoes? Is it apples? Oh, is it? No, I don't like kiwis.

Like, and I would be like, choose, like if you were to just, you had all the money in the world, you can buy all the fruits, but just the ones you really are interested in, which ones would those be? And then I took them to the vegetable section and the meat was interesting because some people really love meat. And some people are like, Hmm, I just am not into meat. So then I'm like, okay, if you're not into meat, then what is it that you're in? Like, then we go into the plant protein, the nuts, the seeds, the beans, the lentils. And every single time, what people chose was in line when we cross-reference that to their blood type. People already instinctually know.

And so in knowing, for example, what I have in my fridge, which is not a lot right now, actually, it's not a lot. Actually, before this segment, I was hungry and I'm like, okay, what do I want? I need to eat something. I'm like, do I want to grab some fruit? Because I have some watermelon, but I'm like, I don't want that. I have some frozen cherries. I don't want that. And I was like, I need some protein. And I was like, I really want an egg, but I didn't have time to make an egg. And I was like, I have some cottage cheese. So I went and got some cottage cheese and I threw some bagel seasoning on it. And I just wolfed that down.

The point is on any given day when I'm going for lunch, what do I want for lunch? I'm looking in my fridge. Okay, what do I want? Right? Or if I'm hungry, what do I want? Do I want some fruit? Do I want something more protein? Do I want some veg?

Do I want some this? Do I need some of that dip? What do I want? Do I want some fruit? Do I want something more protein? Do I want some veg? Do I want some this? Do I need some of that dip? What do I need? Your body will be able to tell you, this is ideal for me. I think the problem is a lot of people don't trust that their bodies are going to be like, I want chips and hamburgers and donuts and whatever. And I think that's why they're afraid to trust that, I think. But it's the same thing. It's no different from the four questions in your portions. You just take that to a next level and be like, what is most appealing for me right now? If I could have anything I wanted to eat, not in a fantasy world, my last supper. I mean, right now in this moment, what would be most appealing? And people have that power in them. I think for a lot of reasons, they just don't take the time to tune into it.

They need to still continue to practice it or they don't trust it or they don't trust it. Yeah. And I think, I know you and I have the luxury of many bodies in our house, which doesn't always feel like a luxury, but I know we do so many leftovers when we make meals and because the kids all want stuff to take for lunches and everybody, you know, me working, my husband working, we need something easy to grab. We have lots of options. And if that's what's going to make this easiest for you is to have lots of options available in your fridge, like a bunch of different types of fruit. Maybe you just buy a little bit of each at the grocery store. I know watermelon, for example, I noticed they sell watermelons by like the quarter and an eighth. You can buy a little wedge versus, or one of those

fruit cups, watermelon versus buying a whole watermelon if you're on your own. But if it helps to have different options, there's things like Costco sells those little mini packs of chicken already cut up, just roasted chicken. You can buy turkey that way. Like do figure out what is going to make it easiest because at the end of the day, regardless of what you want, I know a lot of us fall into that trap of doing what's easy. So make the things that are good for you easy. Figure out a way to grab that stuff.

So yeah, that's my biggest tip, I think, for this personalizing the plan. If you have, like I can look and I might feel like eating chips because I love chips, but if I have something, I know I don't need those. And if I have something that's easy to grab and I'm feeling snacky, if the chips and the nuts are right beside each other, I'm going to grab the nuts. I'm not going to grab the bag of chips. So, you know, make it easy for yourself to grab what you know, nourishes you and makes you feel good. And you will lean and take that option more often than not. Yeah. I love that. It's all about being prepared, right. And having some, uh, healthier options available. I also love to take the minute and be like, do you actually want, like, do you need the chips?

Do you really actually even want the chips? And there's going to be a lot of triggers. And that's why I love that Sandra Elia is going to be joining us next week. There's going to be a lot of triggers over the holidays. Not just the holidays, but in the gap in between the program. Chances are you will be challenged, especially if you're feeling nervous. Oh, the universe is going to be like, oh, you're nervous about what you've done. Not quite sure, huh?

Well, let me just challenge you. Let me test you on that. So, you know, it's really taking the time. And that's what this week is about, is it's making you make it a priority. So you have no choice but to be. I was talking about this this morning. You are mindful. There's no way you're here week 11 and you haven't acquired the tools and the skills to be mindful. You are mindful. There's no way you're here week 11 and you haven't acquired the tools and the skills

to be mindful. You are mindful. A lot of times with the holidays though, we get so distracted, we don't take the time. And be like, do I really want those chips? I'm a grownup, I can have the chips, but really after I eat them, am I even going to be satisfied by having them? Is it really what I want? And how am I going to feel afterwards? And you know, I actually, I don't, you know, maybe I'll try a couple, but I just really don't actually want that. What do I want? What do I need? Right? Because we really, I think, have gotten in the beginning, we talked about your wants over your needs, right? You may want a chocolate bar, but you don't need a chocolate bar. This is the where, this may be the first time I'm saying this, this is the where

you can start thinking about what you want. Like what is your body asking for? Whereas before it was need, make sure you're giving the body the nutrients that it needs, right? This is where you can kind of be more in tune to what you want. So what is it that I do want to have here? And you'll be surprised that probably it's not the donut and it's not the chips and it's not the things. It's actually a better, healthier option. And to your point, if that is more readily available, you are more likely to choose that option. Yeah. And I think that piece that you just said was really great for new members that are first time joining us specifically. I mean, obviously it'll be

helpful for other ones too, to recognize that, that they are so scared that they're going to want, but every time you go through the program, your body's going to start sending you different signals or send you clear signals. And you're going to learn might not be at the point right now where your body is wanting. But I remember the first moment when I looked at something and it was at a concession at a competition and there was candy that I thought I wanted. I literally went to that concession to buy licorice and I saw a container of veggies and dip and my mouth started watering and I left the licorice and I bought that. And I remember that moment so clearly.

And I was so proud of myself. It felt so good because I was like, I'm listening now. Good for me. And, you know, it takes a little bit to get there, but you do have to sit in it and take that break and sit back. So exactly. This is the perfect opportunity to take that break and really learn what you want in these situations. So yeah, I'm excited for everyone for this, this time. Um, I do. Oh, sorry. Go ahead. Nope. Same. What do you want to do?

I was going to say, I do want to touch on a couple of the maximizing your personalized plan things that, um, that came up. We had a post yesterday, maximizing your personalized plan. And I was really excited about the reaction to that post because people were excited to see it and thankful for the tips in it. So I really, yeah, it was, it made me so happy when I was reading the comments. I was like, oh, that's lovely. People are excited that we're sharing this information. Somebody said they had a question and it was answered in that post. So yay us. I, yeah, so make sure you check that post out because, you know, some of the things that you still do,

like, yes, you want to be in tune with what you want, but you also need to make sure that you're hitting that maximizing your personalized plan. You want to make sure that you are really being in tune with how much water you need in the moment as the weather gets colder, heat gets cranked up in the building, your water needs are going to change. You might not find the water appealing because it's cold outside.

So find warm water and teas, leafy greens, regardless. You want to include leafy greens because of the reasons, which I know you touched on in the live this morning, that leafy greens are important, which is in the leafy greens post that we shared at the beginning. So go back to that, you know, you want to make sure you're including things like leafy greens, you want to make sure you're including healthy fats, you want to make sure that you're getting a variety of protein sources and vegetables. So that maximizing your personalized plan, you know, check out that post if you haven't, and maybe go back and review the information on the why of the food plan too, like why we want protein-rich breakfast, why we want that. Because that'll really set you up for success when you're personalizing the plan on this program. Okay.

All sorts of great tips. I love that. I love Vicky here. Never before have I craved whole nutrient-rich foods. I'm obsessed with them now. Junk food has completely lost all appeal. So this tweak is an opportunity to really get in tune to your body's needs and take that time to be like, okay, what do I want right now? Obviously, as long as it falls within the guidelines.

What you don't want to be doing as well when it comes to the scale is not doing the things but expecting the scale to move, right? And there's nothing wrong with choosing not to do all the things and just maintaining where you're at and enjoying the holidays as well. But you do want to have a plan for next steps. How are you going to nap? First of all, are you signing up for our next program? And if not, why not? Because I'm assuming it's because you've lost your weight and you're ready for maintenance, which I love that for you either way. So I have a plan for continued next steps when it comes to losing your weight. I have a plan for continued next steps when it comes to losing

your weight. I have a plan for the holidays. How do you want to feel on the other side? How do you want to navigate that? Just like you do every weekend, just take a look at the holiday season, what you got coming up. When do you have some parties? When are you going to know what you want to indulge? Don't punish yourself, starve, deprive yourself all day long, just because you have, you know, a dinner out or christmas dinner you want to enjoy like just keep doing exactly what you've been doing make a plan for yourself just like take a look at the holidays or this break like a holiday or like a weekend you're just taking a bit of time off um what is the plan so we go right to the very last day around here when

it comes to moving the dial on the scale so there there's a couple of things. Make sure you ask as many questions as you need to be super clear on next steps. Number two, we're going to go through housekeeping, what happens with the app, what happens with access to the group, all of that all next week as well. You also want to make sure that you sign up for the program. What else am I missing? Get the new journal. Oh, the survey. It dropped on Amazon today. Oh, yeah.

The new journal dropped on Amazon today. And the survey. I want to talk about the survey. Please take time and fill out the survey, whether it's your first group or your 21st group. Please give us some feedback. Let us know what you love, what you didn't like, what you'd like to change. If you haven't been showing up, please let us know. Let us know why we want to help you. So if you could take time to fill out that survey. And then of course, all next week is going to be all about

maintenance for those who are ready for that conversation. So we're going to talk about what maintenance is all about. I think we have Odette's going to join us for this conversation next week. We're going to talk maintenance and all of that. So we're not going to talk about that today, but it's also game on for everyone who's still looking to lose a maintenance conversation for those who are ready. I think that's it. Did I miss anything? That was a lot. No, I think as you head into the break, just a reminder that that live panel yesterday, the next steps is an amazing conversation to listen to. So make sure that you put it on, you know, we are going to, at the end of the group, put together a list of all the guest expert podcasts for people to have easy access to them.

So that will be there. And we're in the process of building, I believe, the guest expert guide, just working through a couple of troubleshooting things before that will be ready. So we're going to make sure that that information is ready for everyone to go back. But that conversation is really important, I think, before you move into the space between programs. And, you know, if you set yourself up with your plan before this group ends and then run it past us, like talk to us, let us know what your plan is in the, you know, drop it in one of the posts and other people are going to get inspiration from everyone else's plans. So, you know, and I'm sure we will be actually providing an opportunity for you to share what your plan is, too, at some point before the end of the group.

So keep an eye on keep an eye on this post because we are not taking our foot off the gas when it comes to that program. And we expect you to not do that as well. Amazing. Thanks, Kim. Thank you. As always, are you looking forward to our conversation next week? Although it's a bit sad because it'll be our last conversation in this group. But also we're excited because people are either ready for maintenance or they're going to be joining us in January. as always already looking forward to our conversation next week although it's a bit sad because it'll be our last conversation in this group but also we're excited because people are

either ready for maintenance or they're going to be joining us in January thanks everyone who joined us live it was nice to see some people who haven't been around for a while

so hello hopefully you feel more confident and clear about the tweak this week because we're going to be using it again next week so until then have a great rest of your day

everyone So until then, have a great rest of your day, everyone.